What will you receive

Beginner Calisthenics Workout Plan

This Calisthenics Beginner Workout Plan is the first stage of the Full Journey Workout Package. The Beginner Plan is the ultimate guide for beginners who wants to start their Calisthenics Journey seriously without any mistakes from the very beginning. This Calisthenics Plan includes essential beginner information such as tricks and tips that you need to know as a beginner. The Beginner Calisthenics Workout Plan includes:

  • 4 workouts per week focussed on skills such as handstand & muscle-up and strength such as pull-ups and push-ups
  • Information about optimal training methods (dynamic vs statics and strength vs skill approaches)
  • Information about the optimal amount of reps, sets, and rest periods
  • Training-principles
  • The mindset you should have & much more info!

Requirements Beginner Workout Plan

Right now you probably have no/little experience with bodyweight training OR you want to start doing some calisthenics next to another sport you are currently doing. Becoming a master of your own bodyweight takes time, but it all starts with the basics. We want to help as many people as we can, so, therefore, we made an entry-level that is accessible for EVERYONE (men & women, young & old). This means that the requirements are zero. Many people ask us if calisthenics is not too hard for them, but NO. Check the reviews down below if you want to read how others experienced it. The requirements are zero:

  • 0 Push Ups, Dips or Pull-ups 
  • 0 Squats, lunges, or pistol squats 
  • 0 sec Handstand, Human Flag, Frontlever or Backlever
  • 0 sec plank, hollow hold & 0 situps or knee raises

 

Goals Beginner Calisthenics

The Beginner Calisthenics Workout Plan gives you goals that you need to try to achieve within 8- to 16 weeks months of time. You are working according to a timeline which makes the program very unique and challenging. The goal is to complete all exercise goals so you can finish the first stage on the timeline and move on to the second one! These goals are split up into Strength goals and Skill goals. Research shows that you will get faster progress when you work towards goals. These are some examples of goals:

  • 20 Push-ups, 8 Pull, 10 Dips, and 8 Assisted pistol squats;
  • 30-sec Frog Stand, 15 sec tucked Front lever,  15 sec tucked Backlever, and 10-sec vertical flag down (human flag)

Here you can find all program goals.
Here you can find the full timeline.

40+ Instructional Videos

The most unique and super useful aspect of this Calisthenics Beginner Workout Plan is that every exercise is fully explained by an instructional video. This helps you to perform the exercises with the right form and techniques. Also, every exercise exists of different levels that are shown in the video. Once you reach the first level you can move on to the next level. This makes it always challenging, no matter your current level!

Online Digital Exercise Logbook

The Exercise Logbook that comes with the Calisthenics Beginner Workout Plan is a very helpful tool that will help you to progress faster. It’s very easy to use with your phone or tablet! Our clients have seen this tool as one of the crucial aspects that made them succeed. The idea behind this logbook is that you can make the best out of every workout.

With every training, your goal is to beat your own personal records. This makes every workout challenging and also really fun because you’ll get the feeling that you are progressing every day which will motivate you to keep on going!

24/7 support by us

We will guide you through your transformation and make sure everything is clear for you! We want to help you obtain the best results you possibly can, so there we support you by:

✔ Priority Mailinglist
We wil put you on our priority mailing list. This means that we will answer your questions within 48 hours on working days to maximize your progress during your journey.

✔ Sended Videos
If you wish to get feedback on your form or technique with a specific exercise you can send us a video and we will give you tips so you will be doing all the exercises correctly (because form is crucial!).

Coaching Beginner Workout Plan

It’s not that you buy this Calisthenics Beginner Workout Plan and we are gone. No. We are here to support you and your journey. This means we will coach you along the way! After purchase, we will personally send you an e-mail to make everything clear for you.  After this E-mail, you can receive support whenever you want. Why are we doing this?

  • To make everything clear.
  • To motivate you to keep going if you seem to struggle to continue. We make sure that you get results!
  • To answer any questions you might have.

No Results? Get Your Money Back!

After all the positive stories that we get from our clients after purchase, we are 100% sure that this Calisthenics Beginner Workout Plan will guarantee results IF properly followed for a consecutive period of time. So that’s why we give you the opportunity to try this program out risk-free, for 30 full days.  If you,  for whatever reason, still find yourself not getting any results after 30 days, we will give you a 100% refund! Make sure to read our Terms & Conditions.

Reviews Full Journey Workout Package
Google Calisthenics Family Course Bodyweight Training

Sander de Leeuw
Full Journey Package May 11, 2021
Nederland
Sander de leeuw - Transformation Front

”I started training Calisthenics during the lockdown. In January, the New Year’s Transformation Challenge was announced. I thought, nice, I will join, extra motivation to workout. At that moment I started with the Full Journey…”

Yorick vd Boogaard
Full Journey Package May 11, 2021
Nederland
Yorick van den Boogaard - Transformation Front

”Hereby my transformation of the 12-week Transformation Challenge. I followed the Full Journey. It was not always that easy + an ankle injury from mountain biking which did not really help … but I am very satisfied with the result myself! In the coming…”

Bart Joosten
Full Journey Package May 18, 2021
Netherlands
Review Bart Joosten | Calisthenics Family | Full Journey

”This is the result of my 12-week Transformation Challenge with the Full Journey. I made a lot of progress and became stronger. I can’t wait to make more progress with the Full Journey. Thanks a lot!…”

Rob
Basics Course & Full Journey May 11, 2021
Nederland
Rob - Transformation Front

”Hereby proudly the photos of the 12-weeks New Year Challenge. If you want a good body (also works fine after your 40th birthday), you want to train at your own time, enjoy outside (or inside) and still want someone who just provides you with…”

Liam
Home Plan & Full Journey May 11, 2021
Canada
Reegan Nabrotzky - Transformation Back

”I followed the Full Journey and the Home Workout Plan. I have made significant improvements to all of my skills, these guys have been there willing to help and answer questions all along the way and have solid programs…”

Nico
Full Journey Package May 11, 2021
Afghanistan
Randall - Back

”This is the result of my 12-week Transformation Challenge with the Full Journey Workout Program. I’m proud of myself as I lost weight and gained muscle mass. The Full Journey is a great program. Thanks Calisthenics Family!”

Ryan Hamilton
Full Journey Package May 11, 2021
Illinois, USA
Ryan Hammilton - Tranformation Front

”This was a very challenging and rewarding 12-week Transformation Challenge. I started with the Full Journey Workout Package. With being 44 years old with Type 2 Diabetes it makes it a lot harder to lose weight and…”

Jasper
Full Journey Package May 11, 2021
Nederland
Wout Lingier - Front

”I followed the Full Journey aboard motor tanker Alex during the 12-week Challenge. We are now on our way from Korea to Dubai. This program was perfect for me to get stronger without a lot of material and learn cool skills at the same time.”

Frederik
Full Journey Package May 18, 2021
Sweden
Review Frederik | Calisthenics Family | Full Journey

”I started the Full Journey during the Transformation Challenge. Due to a shoulder injury, I have struggled so I’m not really where I want to be. However, I have reduced my weight by 3kg and the waist by 6cm so there is some change😉.”

Filip Fastre
Weight Loss & Full Journey May 11, 2021
België
Fiilip Fastre - Transformation front 2

”Hereby my transformation of the 12-week Newyears Challenge. I followed the 30 Day Weight Loss Workout and Diet Plan. Especially the workouts are amazing, fully total loss after 3 rounds. That’s what we doing it for!!”

Sunan
Full Journey Package May 18, 2021
Bangkok
Review Sunan | Calisthenics Family | Full Journey Package

”During the 12-weeks Challenge, I started the Full Journey. I’ve lost fat and gain more muscles and now, I can do a handstand with support which was very amazing!!! I am planning to continue this challenge until I can do…”

Jens
Full Journey Package May 18, 2021
Netherlands
Review Jens | Calisthenics Family | Full Journey Package

”This is my result after the 12-weeks New Year’s Challenge. I purchased the Full Journey Package. I am happy with my 12-weeks transformation. I feel stronger and more energized. I will continue with the program!…”

Bas Kesseler
The Full Journey Package January 1, 2020
Netherlands
before after edit

”The Full Journey Plan helped me a lot since it was very structured and easy to understand how to progress with bodyweight exercises. It thought me how to progress, step by step…” 

Andrew Hamel
The Full Journey Package January 1, 2020
United States of America
before after

”I think I’ve built up enough strength to move back into some of the exercises that were setting me back prior. Looking forward to the rest of my journey. Either way, thanks for the program….”

Ruben K
The Full Journey Package February 1, 2020
Netherlands
before after

”I’m very happy with the results. It’s the first time I’m really following a program and I’m glad I went for yours. It’s a very clear and easy to follow program that has many smaller goals to work towards…”

Martijn Ruijterkamp
Multiple programs April 5, 2018
Netherlands
edit 9

”I wanted to change my physique. Michael told me that nutrition is key to see results. So I also followed a personal meal plan for 8 weeks. It helped me so much. I lost almost 5kg and therefore bodyweight training became much easier for me…”

Bogdan Manta
The Full Journey Package November 19, 2018
Netherlands
bogdan2

”What a great set of programs. I really did not expect this level of quality and richness of content, use of the English language, or general structure of the Full Journey program…”

Yazen Joudeh
The Full Journey Package November 19, 2018
United States
WhatsApp Image 2018-11-19 at 16.07.28

“This is a fantastic and bold initiative to develop a ‘multi-year’ calisthenics plan. Another great feature is that each exercise has an associated video link so that you can see how the brothers demonstrate it…”

Leon ten Bras
The Full Journey Package August 13, 2018
Netherlands
20043-Leon_0043

“What I personally like (as a complete beginner) is that every single skill/goal is scaled down to easier progressions and are all explained by instructional videos.”

Jim de Jong
The Full Journey Package November 19, 2018
Netherlands
WhatsApp Image 2018-11-19 at 16.00.22

“It’s nice that I finally have 1 single program that includes all exercises and levels. The Program looks really professional and very comprehensive…”

 

Want to access ALL Calisthenics Goals?

Calisthenics beginner workout plan timeline

 Add to cart More Info

 

Choose the Full Package and SAVE big money

Calisthenics Full Journey Workout Plan by Calisthenics Family
From 192€ (4 plans each worth 48€) for only 96€

Start Now!
Google Calisthenics Family Course Bodyweight Training

 

FAQ - Calisthenics Beginner Program (FAQ'S)

Yes, you have lifelong access to the program. One of the best things about our digital programs is that you can follow your program from virtually anywhere, whenever you want. Once you enroll in a course, you’ll have access for life. Do you not have time due to circumstances? No problem! Continue with the program at a later time. You have the freedom to learn at your own pace. So you determine how much time you take for each part. This way you can work more intensively when you are ready for it or just take it easy when necessary.

But there is more. we innovate our programs when necessary. Do we give the program an update? Then you will receive the updated program! This way you can work with the program forever.

The difference is that the Beginner Calisthenics Workout Plan is the first course (part 1) from the 4-Course Workout Bundle: The Full Journey. With the Full Journey Plan, you can work forwards for at least a whole year.

We highly recommend you start with the Full Journey to get access to the complete package. This will save you a lot of money and you’ll get a better overview of the whole course. Besides that, you get access to all the exercises (150+).

The Calisthenics Beginner Workout Planis built up for 4 workout sessions per week. It consists of 2 strength training sessions and 2 skill training sessions. However, this is not mandatory. You can see it as a cycle of 4 different sessions. So if you are only able to train 3 times per week that is also fine. Then the cycle will just continue in the next week.

If you don’t have access to a gym or a calisthenics park and you’ll train from home you need:

  • A pull up bar (you can use a door pull up bar)
  • Parallel bars or rings (to make dips)

The minimum age would be 14 y/o. The maximum age would be around 65 y/0. We have clients from a young age but also older than 65. The fact that you’ll train with your own bodyweight makes this program really safe and accessible at almost any age.

Yes, you certainly can. The Calisthenics Beginner Workout Plan gives you options on how many days you want to train per week. So if you have other sports that you also do (e.g. soccer, boxing, CrossFit, Bootcamp, gym, etc.) you can just do your own training sessions in between the workouts of this program.

Yes, you definitely will! People often say that it’s not possible to build muscle while training with your bodyweight only, but that is completely wrong. Naturally, the human body isn’t built to move barbells or dumbbells around. Muscle development and strength increase all come down to the principle of “Progressive Overload”. When you train with your body, you have to apply a stimulus to your muscular-skeletal system to tell it to grow by adding more resistance. This is easy to apply with bodyweight training because you can make it as heavy as you want by doing more reps, or new and harder exercises.

Yes and here is why: Did you ever notice that all Calisthenics athletes are always lean and aesthetic?

This is because, with Calisthenics training, you burn a lot of fat in comparison with other sports. Most of the Calisthenics moves are compound exercises. That means that several muscle groups have to work together. Therefore, your body will burn more calories as fuel for the muscles.

In this Calisthenics Beginner Workout Plan, all workouts focus on both explosiveness & strength (low reps range) and hypertrophy & endurance (higher rep range). Applying this combination of training in every workout will contribute to muscle development and fat loss at the same time.

Yes, there are warm-up and stretching exercises included before and after the workout to prevent injuries and increase your mobility and flexibility. They are all supported by a video.

The main difference is that this is a standard program for beginners, while a custom program will be personally designed for you and adapted to your own level, goals, and personal circumstances.

Start your Calisthenics Journey Today!

Beginner program

  • Essential beginner information
  • Learn the foundations of Calisthenics
  • Gain functional muscle mass
  • Lose overall body fat
  • Work systematically with a timeline
  • Learn multiple skills stepwise
  • Instructional video’s for each exercise
  • One-time payment. That’s it!
  • Lifelong access including updates
  • Access to our exclusive community
  • Support from certified Cali trainers
  • 30-day success guarantee
 48,00 Add to cart More info

Start your Calisthenics Journey Today!

Join the family

More than 4320 people have already joined the Calisthenics Family!

Sander de leeuw - Transformation Front
Yorick van den Boogaard - Transformation Front
Review Bart Joosten | Calisthenics Family | Full Journey
Joel Vink Transfo
Rob - Transformation Front
Randall - Back
Wout Lingier - Front
Review Frederik | Calisthenics Family | Full Journey
Fiilip Fastre - Transformation front 2
Review Sunan | Calisthenics Family | Full Journey Package
Review Jens | Calisthenics Family | Full Journey Package
Transformation Weight Loss Calisthenics
Transformation Calisthenics Family
Transformation Calisthenics Family